Browse More Plans

*** 'Working From Home' Training Plan ***


Andrew McDonald

All plans by this Coach
No Ratings


4 Weeks

Plan Specs

cycling indoor beginner intermediate advanced masters weightloss time goal multi day power based tss based base period

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description

So you're working from home and you're desperate to ride...

Here's a 4 week plan to keep the blood flowing and the cabin fever at bay. All workouts are around an hour long and should keep the engine ticking over no matter your level of experience. Remember to aim for consistency and quality at all times.

As structured workouts these are easily incorporated into Zwift, just link your accounts and they'll pop up in the app. Otherwise you can download them to your favourite Garmin device or similiar to follow.

Hope you enjoy, please share any workout selfies and similiar

Facebook: @GritAndGloryCoaching
Instagram: @grit_n_glory_coaching

Questions, queries and feedback welcomed via


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:14 hrs 1:20 hrs
Workouts Per Week Weekly Average Longest Workout
5:14 hrs 1:20 hrs

Andy McDonald

Grit and Glory Coaching

I believe in celebrating effort rather than results and keeping things simple to help the 'Everyday Athlete' achieve more.

Beyond training plans, performance testing and regular feedback, my services include:

  • Fatigue Management
  • Mental Strength & Wellness
  • Race Preparation & Strategy
  • Strength & Conditioning
  • Remote Kettlebell Coaching
  • Practical Skills Sessions
  • Personal & Team Coaching
  • Event Presentations

Sample Day 1

GnG Power Profile Test

Sample Day 2

Ladder 1 - 85% FTP

Sample Day 3

Crit Grit 1

Sample Day 4

Ladder 1 Reverse - 85% FTP

Sample Day 5

Neuromuscular: Short Ride + Sprints

10M building up to 60-70% FTP over first few mins.

2x (4x 10S sprints, with 3M @ 50-55% FTP between each sprint and 10M @ ~60% FTP between each set of sprints.

Remaining time up to 1H @ 60-70% FTP.

PURPOSE: Develops speed of muscle contraction, strength of muscle contraction and how long the muscles can remain contracted by training ability of body to recruit more muscle fibres.

Sample Day 8

Recovery: Easy Ride

1H @ 45-55% FTP.

PURPOSE: Allow for adaptations from previously challenging workouts, whilst maintaining rhythm of training without adding any further stress to the body. Also helps to circulate oxygenated blood around the body and remove any metabolic waste products that may be lingering in the muscles from these previous workouts, since lactate is combusted as a fuel in the aerobic energy process better at a lower power output than it is when completely resting.

Sample Day 9

Ladder 2 - 95% FTP

$40.00 - Buy Now